3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
standing stretches, and half spinal twists
tuna and cucumber sarnie
bagel
frittata
red
12st 12
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